CrossFit Auckland WOD

A. Weightlifting

  • Jerk 1RM

20 minute time cap.

B. MetCon
5 Rounds for time:

  • 10 Pull-ups
  • 20 Wall Ball 9/6kg
  • 5-4-3-2-1 Hang Squat Snatch 70-80%

20 minute time cap.

Post results to comments.



  • Overhead Squat 3-3-3-3-3 reps

Post results to comments.

[birthday]Happy Birthday Daemon C!![/birthday]

By |2015-03-26T23:03:13+00:00January 29th, 2013|Daily Workouts|47 Comments


  1. catherine January 29, 2013 at 7:35 am - Reply

    First post!
    Thanks to Bernie who is an awesome Coach.
    X8rate- 20mins of 10x KB swings 20x lunges and each minute 5 burpees.
    Was going ok till the last five or six rounds when I am pretty sure I only managed to knock a few lunges out before I had to hit the deck with burpees.

    Any who – 6 plus 2 swings

  2. Bernie January 29, 2013 at 8:23 am - Reply

    XLR8 as Prescribed by the ‘Wodfather’ 29 January 2013.
    20 min AMRAP:
    -10 KB swings
    -20 Lunges
    -5 Burpees EMOM

    An absolutely massive effort from our ‘XLR8 Warriors’ today. The work rate and form everyone held right to the last dying minute was exceptional, the other pleasing observation I made was when you required a rest you kept to the ‘3 breaths’ rule! It’s a great little tip in maintaining to superb work rate πŸ™‚

    Welcome back Jane! You got through that like you had never been away!

    Enjoy the rest of you day guys, I hope you are all enjoying the adrenaline rush at the moment πŸ™‚

    • jane k January 29, 2013 at 12:13 pm - Reply

      Thanks for the awesome XLR8 session this morning Coach Bernie πŸ™‚
      Went supa dupa light with the KB, just easing myself back into it…………
      Have a great day everyone πŸ™‚

  3. Aska January 29, 2013 at 8:29 am - Reply

    PR on my Jerk this morning at 53.5kg – YEAH! awesome work Janelle – PR buddies πŸ™‚

    WOD – 15:39 – Wall balls are definitely a Goat as find it hard to calibrate the movement and end up with no rep air balls! Pleased to get the first 10 pull ups unbroken -yes!

    Had a great weekend in Hawkes Bay competing in my first Individual Scaled Crossfit Comp (5th place πŸ™‚ ). Was pretty inspired watching Ruth compete (amazeballs!) and the Rx athletes – although was quite freaky watching the RX men all swinging 32kg KBs in WOD4 with a stand of people literally right behind them. Jer & I were just waiting for a KB to go flying in that WOD (luckily none did!).

    Really proud to represent CFAK, along with Huggy, Jacques and Andy – and overall a great learning experience for how to approach something like this. Thanks Jer for being Social Media guru and cheer team over the weekend – fun times! Looking forward to your yoga class next week!

    • Tila January 29, 2013 at 8:57 am - Reply

      Awesome work on ur PR girlies!!

      Aska u r amazeballs!! 5th!!!!! sooooooo proud of you girl!!! Can’t wait to see some pics of you guys ripping through the WODs at the comp! hehe! good job! =)

    • Blossom January 30, 2013 at 9:41 am - Reply

      good work on the weekend pal!!

  4. Huggy Bear January 29, 2013 at 8:31 am - Reply

    Really enjoyed the WOD this morning.
    Butterfly pullups were working today :D, snatches felt good.

    11:59 @ 55kg.

  5. Tila January 29, 2013 at 8:53 am - Reply

    I just have to say that today’s WOD is deff going on my top 5 list!

    Jerk 1RM-It’s taken my shoulders about two weeks to recover from the first WOD we did just after the holidays, PP and DL. After that workout I honestly thought I had lost all ability to push weights above my head. It was a mental game as well, my shoulders just did not want to move. I was pretty devastated.
    Anyways today I partnered up with the amazing Kaz, she is honestly good luck! we both managed to hit 60kg split jerk!! I’m honestly stoked! This was my original PB and thought I could never get it back after stressing my shoulder. So I owe this one to Kaz, she is such an awesome buddy, thank u Kaz for encouraging me!! Ur an absolute STAR!! the best part is that it felt bloody light! thought it was about 45kg! fricken over the moon right now!!

    WOD-I think this may be the first or second time I’ve ever done a snatch in a WOD before, such a technical movement so it was quite challenging. Thanks to coach Irish for the pointers this morning.

    did ring rows as my hands are pretty torn at the moment
    wall balls 6kg-I hate wall balls, but my goal was to get these unbroken to get them over and done with asap.

    Ultimate goal in this workout-keep up with Janelle and Aska!! little machines!!!

    Awesome effort this morning from Kathryn and Melissa! you girls really pushed through!

    Such a great start to my day, thanks everyone for this morning!!

    P.S. Sorry Kaz if I blurted the news about your 60kg split Jerk before you! =p

    • kochikaren January 29, 2013 at 11:53 am - Reply

      bahahahaa! No worries Tila, I’m just so very happy to have partnered up with you this morning and we both got to have our own personal achievements together! Congrats on getting back up to your previous PB – getting that mental block out of the way is so important, isn’t it? funny how that 60kg felt heavy-ish but we still had some gas in the tank for more! next time …

      So yeah, PB of 60kg on my Split Jerk – YESSS!!!

      14.12 I think for the WOD, used a 3kg ball (was 6kg, then had to drop the weight because I caught it wrong and bent my thumb backwards and it hurt for a little bit, but it’s ok now). Did all the WBs unbroken, so was my 10 PUs on a grey band (should have been a green band, really), and did 25kg Hang SQ SN. The wall balls were the killer in this WOD, but strategy also helped a lot!

      Have a good Tuesday all, see you at BBC if you’re lifting!

      • janelle January 29, 2013 at 3:01 pm - Reply

        What a legend you are Kaz. 60kg like a boss!

      • Tila January 29, 2013 at 3:44 pm - Reply

        Thank you hunni, congrats to you too! thats a 10kg difference in your PB!! Booom!!
        Most deff it’s all down hill for me when I know what I’m lifting.

        We will get it next time around =p 70’s next! hehe

        • mtlion January 30, 2013 at 3:34 pm - Reply

          Do what Janelle did the other week with her DL and totally don’t know your Barbell math … then you’re lifting 70 and you think its 50. No problems. It’s like BOOM and you were none the wiser. πŸ™‚

    • mtlion January 30, 2013 at 3:32 pm - Reply

      60kg is awesome chickies! Nice one.

      How much do you weigh Tila? … must be around BW C&J?

  6. Andy January 29, 2013 at 9:23 am - Reply

    Awesome weekend with Jacques, Jer, Huggy and Aska…first comp came 31 overall, the last two WOD smoked me but in the end but great learning experience and fun.

    A) Jerk: 1 RM 70kg = current PR
    B) 13:14…i think @ 35kg

  7. PHAEDRA January 29, 2013 at 9:34 am - Reply

    I’m pretty happy to have got past the broomstick and manage 8.5kg without too much forward leaning going on. πŸ™‚

  8. Dave January 29, 2013 at 10:17 am - Reply

    A. 92.5kg

    B. 12:45 Rxd, 50kg. Could see Janelle catching up in the final two rounds which spurred me on.

    Signed up for the Paleo challenge last night so looking forward to seeing whose team I’ll end up in. Great way to lead into the games and hopefully a few kg lighter to assist with all those bodyweight movements.

  9. Richie January 29, 2013 at 10:54 am - Reply

    another awsome session from Bernie, great advise on the breathing when doing the KB swings, the 32kg, gets heavy very quickly.

  10. Amanda January 29, 2013 at 12:18 pm - Reply

    i managed to bet my 1rm today and got 3x40kgs so pretty happy with that πŸ˜€
    This was my last quickfit ,moving up to big kids class tomorrow eek
    have a great day everyone : )

    • Thea January 29, 2013 at 1:46 pm - Reply

      About bloody time Amanda. πŸ™‚ Will be good to have you kicking our asses in the CF classes now!

    • Richard January 29, 2013 at 1:48 pm - Reply

      Enjoy your early starts πŸ™‚

    • Bokke January 29, 2013 at 2:20 pm - Reply

      Good job Amanda πŸ™‚

    • PHAEDRA January 29, 2013 at 4:45 pm - Reply

      Nice one Amanda! You’ll be missed at 7am though πŸ™‚

  11. Jane January 29, 2013 at 12:39 pm - Reply

    A) 50kg PR!! Very pleased with that; last time I did this I crashed out at 45kg when I almost dropped it on my head…not pleasant…

    B) 11:38 (or was it 48? Can’t remember); blue+red band for pull-ups, 25kg snatch (without a proper squat, as my flexibility this morning was rubbish, but just over 80% of my 1RM), 6kg ball. I hate wall balls. But was super-stoked to get through all but the last set of pull-ups unbroken, especially as I was thinking of using the green band originally – thanks for talking me out of that Bennie!

  12. Janelle January 29, 2013 at 1:05 pm - Reply

    Today was awesome.

    Split Jerk: 53.5kg PB (up 6kg since Dec)

    Tila what are you talking about lovely. Your aim was to keep up with Asuka and I? Haha you absolutely killed this WOD you beast. You left us miles behind you.. I really want your wall balls man!!!

    WOD: 13.24rx

    Alex you sure you don’t wana bring that wall ball line down a little lower? Me and Asuka don’t want to jump every rep anymore hahahaha!!!!!

    • Tila January 29, 2013 at 3:41 pm - Reply

      wooopp!! woooppp!! PB!!!! thats my girl!!!!

      Na honey you did fricken awesome today, covered in awesome sauce! haha =p

  13. Janelle January 29, 2013 at 1:07 pm - Reply

    p.s Andy, Jono, Jacques and Asuka you did us all proud this weekend. Well done on your achievements πŸ™‚

  14. Monica Cunningahm January 29, 2013 at 1:16 pm - Reply

    Rollercoaster for me today…

    1RM Jerk topped off at 62.5, and was amazed at how heavy it feels taking it off the rack and standing with it, then how easy it flies up on the dip n’ drive… Thanks Bokke for decalring I was going to be a 60’s Girl today πŸ™‚ I look forward to smashing this PB in the near future. Loving those big blue 20’s on each side…

    Felt pretty She Hulk, right up until the first round of the METCON.

    I have NEVER cried from a workout before… I’ve felt sick, I’ve hurt, and I’ve felt some variety of anger or angst, but I’ve never felt tears and defeat like I did today, crawling my way through each round… Had the 10 pull ups in the first round unassisted, and then the wall balls just smashed me straight away… where is my engine?!?!?! Shoulders went on strike πŸ™ I had no wind to keep pushing through, had to re-throw countless times, and a dispondency set right in early.

    The squat snatches were hard, at only 30kgs… Just picking it off the floor felt heavy.

    All I could think was: “what the hell is wrong with me??”

    Everyone lapped me, I found myself a whole set behind and then faced another 20 wall-farking-balls and crouched down and felt tears… o.0 I felt emotionally ambushed and stomped on by this WOD, it was unreal, and it felt like crawling the whole way :/

    Pull ups turned into assisted with the red band by round 2…

    Decided several times to throw in the towel, shaking my head when people yelled “get back in!!!”… I felt like a different person. Eventually it ended, and I felt ashamed of my 25:54… the 6kg ball felt like 20kg, the mark on the wall felt impossibly high, and the energy and the will just wasn’t THERE!!!

    I go away slightly traumatised, and humbled… all these PR’s on the weightlifting had me beaming with happiness, but what is a crossfit athlete who isn’t all-round at her awesomest?…. Many things to work on, across the board…

    Thanks to everyone who pushed me through to the end. Shit was rough, yo xx

    • Thea January 29, 2013 at 1:58 pm - Reply

      <3 you can say your truely crossfit Chick now, you've been inducted in to the crying club. Everyone's got goats HotPants, and sometimes it looks way easy and then it sucks like a hooker.
      You should be proud to finish most people myself included would have given up. πŸ™‚
      Awesomeness that you finished. Plus now, when it comes up again you can smash that time. xx

      • Monica Cunningahm January 30, 2013 at 12:40 pm - Reply

        Thanks Thea πŸ™‚ Yeah, was very… enlightening. Gave me a lot to think about, in terms of emotional endurance, or whatever kicked the bucket that time…. Might be better prepared for the next time the cry bomb happens…

        And will definitely look for this WOD again in the future….

  15. Richard January 29, 2013 at 1:47 pm - Reply


    Just took it easy on a sore shoulder today with the overhead squats.
    5 sets of 3 on 40kg.

    Good Luck Amanda on the big kids class. I’m going to have to push Rowan to be more competitive now.

    See you guys tomorrow

  16. Kristen January 29, 2013 at 2:12 pm - Reply

    Quickfit OHS 3RM 42.5Kg, PB by 7.5Kg! FYMF

    Amanda, I will sincerly miss you scores on the whiteboard. Have fun with the big kids!

    • Bokke January 29, 2013 at 2:25 pm - Reply

      42.5kg OHS is impressive Kristen πŸ™‚

  17. BenBen January 29, 2013 at 2:29 pm - Reply

    A) 55kg PR
    B) 16:51. 30kg SN, blue band.

  18. Ash January 29, 2013 at 4:34 pm - Reply

    65kg split jerk… PR. Now if only I could clean that!!
    Wod: 14.21 (30kg snatch). Wall balls suck!

    • mtlion January 30, 2013 at 3:41 pm - Reply


  19. jenna January 29, 2013 at 6:56 pm - Reply

    A) didnt manage to PR on my jerk this morning neither did i meet my current PR of 47.5 (DAMNIT!!) did manage 45kg though πŸ™‚ I definately need more agression with my jerks and i think its time for some oly shoes lol!!

    B) 15.58 I think my time was for the WOD- pullups with purple band, 6kg wall balls, 30kg HSN (70% of my snatch). First time doing a wod with the snatch in it and it was frekn difficult! lol bailed a few of my snatchs in the first round but i was determined to leave it at 30kg haha

    i think this WOD was one of the hardest Iv done but feeling AWESOME now :p

    AMAZING WORK WITH YOUR LIFTS GIRLS!! so envious of those PR’s!! good sheeeeet

    see ya’ll tomorrow x

  20. Ella January 29, 2013 at 7:05 pm - Reply

    A) 32.5kg PR! couldn’t believe it, 80% of my body weight haha
    B) 19:34 19kg but at the last 1 is 15kg… painful!

    Thanks team for encouragement and awesome coach Bokke!

  21. thea January 29, 2013 at 7:35 pm - Reply

    bbc, today.. my legs r sore!!
    pc + 2scl @49 and 52.5
    snatch pulls @ 30 and 32
    snatch balance. i suck at these. 26,30,32.
    pp 5×5 @ 43.. r u mad alex!! ran out of time today. my excuse is that my watch stopped this morning and ive been late ever since.
    well done everyone on ur pbs x

  22. Courdy January 29, 2013 at 8:08 pm - Reply

    Well well wellllll. Doing a wod after huge weekend of birthday celebrations feels like death. Could feel the birthday cake and many shots spilling out of my pours today. Not the greatest haha.

    Shoulder still playing up… So opted light and stayed at 40kg on the jerks, working with my girl dezzy! She’s on fire.

    Awesome wod tho! Thanks for all the encouragement guys! Ripped the hands to shreads tho. Took me a while, 19something at 27.5kg, 5kg wall balls and no banded pull ups. Can’t wait to do this wod again and show it what’s up! Happy Tuesday.

  23. Badger January 29, 2013 at 8:23 pm - Reply

    Tough day at the office!

    XLR8 this morning

    10 KB swings @ 24kg
    20 Lunges
    5 Burpees every minute on the minute

    10 rounds + 13 reps

    This arvo

    Jerk 95kg (PR) missed a 100kg jerk with a slight press out. Next time!

    WOD 14:51 @45.5kg BB.

    3 movements I really need to improve on = ouch.

    Rest day tomorrow!

  24. Catherine McClymont January 29, 2013 at 8:52 pm - Reply

    Loved being back at CFAK after a week off with work commitments. The BBC was fantastic and worked next to Kaz who is always inspiring and supportive. Had trouble with the snatch balance so went back to and empty bar and got the movement perfect so will just take my time and add small amounts of weight at a time to keep the form and improve slowly. Kaz and Antoinette thank you for the encouragement. Everything else went well and my PP was awesome even if I say so myself, felt really light and no re bend in the arms like I usually have. I think it is all down to the new weightlifting shoes lol. Cant wait for girlies BBC tomorrow.

  25. Sarah January 29, 2013 at 9:01 pm - Reply

    Everyone is so awesome! From those representing in Hawkes Bay to all of you thrashing out the indoor WOD which looked a killer (I chickened out this arvo… I know!) to the hard as XLR8ers throwing up big kgs! Thanks Bernie for the tips πŸ™‚
    10 rounds even for moi
    (20 min AMRAP – 10 24kg KB swings, 20 lunges EMOM 5 yay Burpees)

  26. Des January 29, 2013 at 9:18 pm - Reply

    50kg jerk today. Didn’t PB or even try as my back was a bit niggly from lifting hay bales yesterday, reckon we did 300 bales for time, took about 2 hours…. Needless to say my back was gagging a bit last night.

    14.18 for the WOD. Red band, soooo wanted to give non banded pull ups a go but no Kipping for me because of my back blah blah blah. Court your freakin killing those pull ups!!!
    Wall balls, fuck! Broke them down to 5’s which sucked as I started throwing the ball all over the show. Snatching in a WOD is scary, went to 20kg which was good as I kept form but damn it still felt like 50kg!

    Prepped for paleo challenge, just need to give away the surplus of Christmas chocolate and treats I have in the fridge. My kids aren’t too fussed about the chocolate, WTF? I need to be more like them, ha ha. Later peeps xx

    • mtlion January 30, 2013 at 3:44 pm - Reply

      Good on ya Des : )

  27. Bernie January 29, 2013 at 9:33 pm - Reply

    Wall Balls..ahhhhh! One thing that has really crapped out on me in recent times, but tonight I kept calm and didn’t throw any toys and managed to get through the WOD in 12:21 @ 27.5kg snatch (probably should of gone a wee bit heavier).

    Jerk sat at 55kg, just missed out on a PB of 57.5kg with a slight press out. Not to worry next time I’ll get ya!

  28. Blossom January 30, 2013 at 9:39 am - Reply

    Jerk – 82.5 kg – PB

    WOD – 13.44. 45kg for snatches, they killed me.

    I’ll tell you what kids, the no drinking is working a treat!! ( and all the roids i’m taking πŸ˜‰ )

    First time in Matiu’s class, you did alright mate….jokes was awesome!!!! So much Testosterone ….

  29. Amy February 2, 2013 at 12:46 am - Reply

    Overhead squat 25kg

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